Workouts

Today & Previous Upcoming
Bootcamp

Thursday, January 30th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Ankle Stretch X 30 Seconds per Side
Side Lunge Stretch Hold X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Lat Stretch X 30 Seconds per Side
Cat Cow X 30 Seconds
Glute Bridge X 30 Seconds
Squat Hold Stretch X 60 Seconds
Movement Prep
Single Db Sumo Deadlift X 5 Reps per Side
Single Db Sumo Deadlift High Pull X 5 Reps per Side
Single Db Snatch X 3 Reps per Side
Box Step UPS X 8 Reps per Side
Box Jump X 5 Reps
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Pull-up X 5 Reps

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
3-5 Reps @ 75% 1RM
Pull-ups
Every 2:15 on the Minute X 3 Sets
75% of Max Reps

WOD

Workout Format
AMRAP 10 Minutes
Competitive
10 Box Jumps (24”/20”)
10 Pull-up
10 Db Snatches (50/35)
Performance
10 Box Jumps or Step-Ups (24”/20”)
10 Jumping Pull-up
10 Db Snatches (35/25)
Lifestyle
10 Box Step-Ups
10 Ring Rows
10 Db Snatches
Strength

Wednesday, January 29th, 2025 – Bench Press

General Warm-Up

30 Seconds Foam Rolling Upper Back
30 Seconds Foam Rolling Lats per Side
10 Side-Lying Arm Rotations per Side
30 Seconds Chest Stretch per Side
10 PVC Arm Rotations
10 Push-Ups

Strength

Bench Press
1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Sets X 5 Reps @ 65% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 85% of 90% of 1RM / Rest 2-4 Minutes

Accessory

1) Dumbbell Bench Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Chin-Ups 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
3) Bent Over Dumbbell Row 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.
Flash

Wednesday, January 29th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Hip Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Glute Bridge X 15 Reps
Thread the Needle Hold X 30 Seconds per Side
Movement Prep
2 Minutes Rower at a Light to Moderate Pace
1 Minute Skipping
30 Seconds High Plank
30 Seconds Mountain Climbers

WOD

Workout Format
3 Minutes of Work ~ 2 Minutes of Rest
6 Rounds
Competitive
400/300M Row
In Remaining Time AMRAP
20 Mountain Climbers
20 Double Unders
Performance
300/250M Row
In Remaining Time AMRAP
20 Mountain Climbers
35 Single Unders
Lifestyle
1:30 Minutes Row
In Remaining Time AMRAP
20 Mountain Climbers
20 Single Unders
Bootcamp

Wednesday, January 29th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Hip Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Glute Bridge X 15 Reps
Thread the Needle Hold X 30 Seconds per Side
Movement Prep
2 Minutes Rower at a Light to Moderate Pace
1 Minute Skipping
30 Seconds High Plank
30 Seconds Mountain Climbers

WOD

Workout Format
3 Minutes of Work ~ 2 Minutes of Rest
6 Rounds
Competitive
400/300M Row
In Remaining Time AMRAP
20 Mountain Climbers
20 Double Unders
Performance
300/250M Row
In Remaining Time AMRAP
20 Mountain Climbers
35 Single Unders
Lifestyle
1:30 Minutes Row
In Remaining Time AMRAP
20 Mountain Climbers
20 Single Unders
Flash

Tuesday, January 28th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
PVC Pass Throughs X 30 Seconds
Arm Swings X 30 Seconds
Alternating Thread the Needle X 30 Seconds per Side
Wall Chest Stretch 30 Seconds per Side
Lat Stretch X 30 Seconds per Side
Dead Hang X 30 Seconds
Movement Prep
Scap Push-Ups X 10 Reps
Push-Ups X 10 Reps
Glute Bridges X 10 Reps
Kettlebell Swings X 10 Reps
Plank X 30 Seconds
Sit-Ups X 10 Reps

Strength

Pull-Ups
Every 2:15 on the Minute X 3 Sets
75% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

WOD

Workout Format
AMRAP 15 Minutes ~ In Pairs
Competitive
100 Double Db Bench Press (35/25)
100 Sit-Ups
100 KB Swings (53/35)
Performance
70 Double Db Bench Press (35/25)
70 Sit-Ups
70 KB Swings (35/25)
Lifestyle
40 Double Db Bench Press
40 Crunches
40 KB Swings
Bootcamp

Tuesday, January 28th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
PVC Pass Throughs X 30 Seconds
Arm Swings X 30 Seconds
Alternating Thread the Needle X 30 Seconds per Side
Wall Chest Stretch 30 Seconds per Side
Lat Stretch X 30 Seconds per Side
Dead Hang X 30 Seconds
Movement Prep
Scap Push-Ups X 10 Reps
Push-Ups X 10 Reps
Glute Bridges X 10 Reps
Kettlebell Swings X 10 Reps
Plank X 30 Seconds
Sit-Ups X 10 Reps

Secondary Strength Movement

Bench Press

Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM
Pull-Ups
Every 2:15 on the Minute X 3 Sets
75% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

WOD

Workout Format
AMRAP 15 Minutes ~ In Pairs
Competitive
100 Double Db Bench Press (35/25)
100 Sit-Ups
100 KB Swings (53/35)
Performance
70 Double Db Bench Press (35/25)
70 Sit-Ups
70 KB Swings (35/25)
Lifestyle
40 Double Db Bench Press
40 Crunches
40 KB Swings
Strength

Monday, January 27th, 2025 – Squat Sesh

General Warm-Up

Foam Rolling Outer Thigh X 30 Seconds per Leg
Foam Rolling Inner Thigh X 30 Seconds per Leg
Glute Release With Lacross Ball or Foam Roller X 30 Seconds per Side
Pancake Sit-up X 10 Reps
Hip Circles X 10 Reps per Leg
Deep Lunges X 10 Reps per Leg With 3 Second Hold
Air Squats X 10 Reps

Strength

Back Squat

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minutes
1 Sets X 5 Reps @ 65% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 85% of 90% of 1RM / Rest 2-4 Minutes

Accessory

1) Weighted Box Step-up 3-5 Sets X 10 Reps per Side / Rest 1.5-2 Minutes
2) Goblet Squats 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
3) Hollow Hold Flutter Kicks 3-5 Sets X 30-60 Seconds / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.
Flash

Monday, January 27th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Ankle Stretch X 30 Seconds per Side
Wrist Stretch Hold X 30 Seconds per Side
Side Lunge Stretch Hold X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Glute Bridge X 30 Seconds
Squat Hold Stretch X 60 Seconds

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
3 Reps @ 85% 1RM

WOD

Workout Format
4 Rounds
Competitive
10 Hang Squat Cleans (95/65)
8 Shoulder to Overhead (95/65)
6 Burpee Over Bar
Rest 2 Minutes
Performance
10 Hang Squat Cleans (75/45)
8 Shoulder to Overhead (75/45)
6 Burpee Over Bar
Rest 2 Minutes
Lifestyle
10 Hang Double Db Squat Cleans
8 Double Db Shoulder to Overhead (75/45)
6 No Push-up Burpee
Rest 2 Minutes
Bootcamp

Monday, January 27th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
Ankle Stretch X 30 Seconds per Side
Wrist Stretch Hold X 30 Seconds per Side
Side Lunge Stretch Hold X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Glute Bridge X 30 Seconds
Squat Hold Stretch X 60 Seconds

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
3 Reps @ 85% 1RM
Elevated, Deficit, or Regular Push-up
Every 2:15 on the Minute X 3 Sets
75% of Max Reps

WOD

Workout Format
4 Rounds
Competitive
10 Hang Squat Cleans (95/65)
8 Shoulder to Overhead (95/65)
6 Burpee Over Bar
Rest 2 Minutes
Performance
10 Hang Squat Cleans (75/45)
8 Shoulder to Overhead (75/45)
6 Burpee Over Bar
Rest 2 Minutes
Lifestyle
10 Hang Double Db Squat Cleans
8 Double Db Shoulder to Overhead (75/45)
6 No Push-up Burpee
Rest 2 Minutes
Gymnastics

Sunday, January 26th, 2025 – Gymnastics

Main Work (50 minutes)

Skill Practice:
3 X 10 Seconds Wall-Facing Shoulder Taps
3 X 3 Steps Assisted Hand Walking
Strength:
3 X 8 Pike Push-Ups (Elevated Feet if Progressing)
3 X 10 Dumbbell Overhead Press
Stability:
3 X 20-Second Overhead Plate Hold
3 X 10 Step-Ups With Overhead Dumbbell Hold
Strength

Sunday, January 26th, 2025 – Overhead Press

General Warm-Up

Foam Rolling Upper Back X 30 Seconds
Foam Rolling Lats X 30 Seconds per Side
Side Lying Arm Rotations X 10 Reps per Side
Chest Stretch X 30 Seconds per Side
Pvc Arm Rotations X 10 Reps
Band Strict Press X 10 Reps

Accessory

1) Dumbbell Strict Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Chin-Ups 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
3) Dumbbell Tricep Overhead Extensions 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Strict Press

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minute
1 Sets X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 3 Reps @ 85% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 95% of 90% of 1RM / Rest 2-4 Minutes
Olympic Weightlifting

Saturday, January 25th, 2025 - Olympic Weightlifting 202.2

Accessory

A) Mixed OH Carry
3 sets: 2:00 Effort + 1:00 Rest
50 steps per set or to 2:00 w/ moderate set of dumbbells or kettlebells
B) Weighted Hollow Hold
3 sets: 1:00 Effort + 1:00 Rest
Complete w/ light plate, holding to failure or to 1:00.

Paused Back Squat

E2:30MOM5
Perform each set as…
3x (2s pause BS) + 2 NO PAUSE BS
TOTAL 5 REPS PER SET
1st: 70%
2nd: 70%
3rd: 75%
4th: 75%
5th: 75%
% of Back Squat
Olympic Weightlifting

Saturday, January 25th, 2025 - Olympic Weightlifting 202.1

General Warm-Up

3 Rounds: 10-minute cap
20 PVC Shoulder Rotations/Dislocates
5 Plate OHS w/ light plate
5 Dynamic Squat
10 T-Spine Reach

Barbell Warm Up

5-minute cap
PERFORM W/ EMPTY BAR
A) 3 sets: 4 Pressing Snatch Balance + 2 OHS
B) 3 sets: 3 Tall Snatch
C) 3 sets: 3 Muscle Clean + 3 Tall Clean + 2 Tall Split Jerk

Snatch Work: SNATCH SINGLES

E1:30MOM7
1st: 72%
2nd: 76%
3rd: 80%
4th: 84%
5th: 88%
6th: 84%
7th: 80%
% of Snatch

C&J Work

E1:30MOM9
Work into a heavy C&J for today
Perform each set as....
1 Clean + 1 Split Jerk
TOTAL 2 REPS PER SET
1st: 72%
2nd: 76%
3rd: 80%
4th: 84%
5th: 88%
6th: 92%
7th: …
8th: …
9th: …
% of C&J
Bootcamp

Saturday, January 25th, 2025 - Bootcamp

WOD

Workout Format
TBD

COMPETITIVE

PERFORMANCE

LIFESTYLE
Flash

Friday, January 24th, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Forward Fold Stretch X 30 Seconds
Pidgeon Pose Stretch X 30 Seconds per Side
Cat Cow X 30 Seconds
Glute Bridge X 15 Reps
Band Deadlifts X 15 Reps
Single Arm Lat Stretch X 30 Seconds per Side
Movement Prep
Hang Muscle Clean X 10 Reps
Hang Power Clean X 10 Reps
Scap Push-Ups X 10 Reps
Push-Ups X 5 Reps
Scap Pull-Ups X 10 Reps
Pull-Ups X 5 Reps
Skipping X 1 Minute

Strength

Deadlift
Every 2:15 on the Minute
5 Reps @ 50% 1 Rm
5 Reps @ 65% 1 Rm
3-5 Reps @ 75% 1 Rm
3 Reps @ 85% 1 Rm

WOD

Workout Format
AMRAP 15
Competitive
12 Hang Clean and Jerks (95/65)
12 Push-Ups
50 Double Unders
Performance
12 Hang Clean and Jerks (75/50)
12 Knee or Elevated Push-Ups
50 Double Unders or 85 Single Unders
Lifestyle
12 Hang Clean and Jerks
12 Knee or Elevated Push-Ups
50 Single Unders
Bootcamp

Friday, January 24th, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Forward Fold Stretch X 30 Seconds
Pidgeon Pose Stretch X 30 Seconds per Side
Cat Cow X 30 Seconds
Glute Bridge X 15 Reps
Band Deadlifts X 15 Reps
Single Arm Lat Stretch X 30 Seconds per Side
Movement Prep
Hang Muscle Clean X 10 Reps
Hang Power Clean X 10 Reps
Scap Push-Ups X 10 Reps
Push-Ups X 5 Reps
Scap Pull-Ups X 10 Reps
Pull-Ups X 5 Reps
Skipping X 1 Minute

Strength

Deadlift
Every 2:15 on the Minute
5 Reps @ 50% 1 Rm
5 Reps @ 65% 1 Rm
3-5 Reps @ 75% 1 Rm
3 Reps @ 85% 1 Rm
Pull-Ups
Every 2:15 on the Minute X 3 Sets
85% of Max Reps
*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

WOD

Workout Format
AMRAP 15
Competitive
12 Hang Clean and Jerks (95/65)
12 Push-Ups
50 Double Unders
Performance
12 Hang Clean and Jerks (75/50)
12 Knee or Elevated Push-Ups
50 Double Unders or 85 Single Unders
Lifestyle
12 Hang Clean and Jerks
12 Knee or Elevated Push-Ups
50 Single Unders
Strength

Friday, January 24th, 2025 – Deadlift

General Warm-Up

Foam Rolling Outer Thigh X 30 Seconds per Leg
Foam Rolling Inner Thigh X 30 Seconds per Leg
Glute Release With Lacrosse Ball or Foam Roller X 30 Seconds per Side
Pancake Sit-up X 10 Reps
Hip Circles X 10 Reps per Leg
Cossack Squats X 10 Reps per Leg With 3 Second Hold
Band Good Morning X 10 Reps

Accessory

1) Stiff Leg Deadlift 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Good Morning 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
3) Reverse Crunches 3-5 Sets X 12 Reps / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.

Deadlift

1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minute
1 Sets X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 3 Reps @ 85% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 95% of 90% of 1RM / Rest 2-4 Minutes
Flash

Thursday, January 23rd, 2025 - Flash Class

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Ankle Stretch X 30 Seconds per Side
Side Lunge Stretch Hold X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Chest Stretch X 30 Seconds per Side
Cat Cow X 30 Seconds
Glute Bridge X 30 Seconds
Squat Hold Stretch X 60 Seconds
Movement Prep
Single Db Sumo Deadlift X 5 Reps per Side
Single Db Sumo Deadlift High Pull X 5 Reps per Side
Single Db Snatch X 3 Reps per Side
Alternating Lunges X 8 Reps per Side
Scap Push-Ups X 10 Reps
Push-Ups X 10 Reps

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
3-5 Reps @ 85% 1RM
Bench Press
Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM

WOD

Workout Format
21-15-9 ~ Time Cap 10 Minutes
Competitive
Single Db Snatches (50/35)
Jump Lunges
Performance
Single Db Snatches (35/25)
Jump Lunges
Lifestyle
Single Db Snatches
Alternating Lunges
Bootcamp

Thursday, January 23rd, 2025 - Bootcamp

General Warm-Up

2 Minutes of Cardio of Choice Slowly Increase Intensity
Mobility and Activation
Ankle Stretch X 30 Seconds per Side
Side Lunge Stretch Hold X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Chest Stretch X 30 Seconds per Side
Cat Cow X 30 Seconds
Glute Bridge X 30 Seconds
Squat Hold Stretch X 60 Seconds
Movement Prep
Single Db Sumo Deadlift X 5 Reps per Side
Single Db Sumo Deadlift High Pull X 5 Reps per Side
Single Db Snatch X 3 Reps per Side
Alternating Lunges X 8 Reps per Side
Scap Push-Ups X 10 Reps
Push-Ups X 10 Reps

Strength

Back Squat
Every 2:15 on the Minute X 3 Sets
3-5 Reps @ 85% 1RM
Bench Press
Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM

WOD

Workout Format
21-15-9 ~ Time Cap 10 Minutes
Competitive
Single Db Snatches (50/35)
Jump Lunges
Performance
Single Db Snatches (35/25)
Jump Lunges
Lifestyle
Single Db Snatches
Alternating Lunges
Strength

Wednesday, January 22nd, 2025 – Bench Press

General Warm-Up

30 Seconds Foam Rolling Upper Back
30 Seconds Foam Rolling Lats per Side
10 Side-Lying Arm Rotations per Side
30 Seconds Chest Stretch per Side
10 PVC Arm Rotations
10 Push-Ups

Strength

Bench Press
1 Set X 10 Reps @ Empty Bar / Rest 1-2 Minutes
1 Set X 5 Reps @ 30% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 5 Reps @ 40% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5 Reps @ 50% of 90% of 1RM / Rest 1-2 Minutes
1 Set X 3-5REPS @ 60% of 90% of 1RM / Rest 1-2 Minute
1 Sets X 5 Reps @ 75% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X 3 Reps @ 85% of 90% of 1RM / Rest 2-4 Minutes
1 Sets X AMRAP @ 95% of 90% of 1RM / Rest 2-4 Minutes

Accessory

1) Close Grip Bench Press 3-5 Sets X 10 Reps / Rest 1.5-2 Minutes
2) Pull-Ups 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
3) Bench, Bar, or Ring Dips 3-5 Sets X 10 Reps @ a Easy Weight / Rest 1.5-2 Minutes
* Adjust the Number of Sets Depending on Training Experience.
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